Grow Your #Arms

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​2 Warmup Sets

Back Extensions or GHDs: 20 reps, Toes to Bar: 10 reps, Single arm rotator cuff: 12 reps

Conjugate Bench Work
Flat Bench: 3 x 135lbs, 3 x 155lbs, 3 x 185lbs, 1 x 195lbs, 1 x 205lbs, 1 x 215lbs, 1 x 225lbs

ARMS

TRICEPS 5 Sets Total
Incline Dumbbell Rollbacks: 15 x 20lbs, Incline Triceps Press Elbows Out Angle 1: 15 x 20lbs, Incline Triceps Press Elbows Out Angle 2: 15 x 20lbs, BAND Pushdowns: 50 reps (red band)
BICEPS 5 Sets Total

Larry Scott Preacher Curls:
Dumbbells – 10 Reps Full 5 Reps Top Half Squeezes: 25lbs
Straight Bar – 10 reps Full 5 Reps Top Half Squeezes: 50lbs
Reverse Curls – 10 reps Full 5 Reps Top Half Squeezes: 30lbs

TRICEPT BLOWOUT – 5 Sets
Overhead Press Cable: 10 x 80lbs, Up & Over Overhead Cable Press Cable: 15 x 80lbs, Cable Press downs: 20 x 80lbs

BICEPT BLOWOUT – 4 Sets
Incline Dumbbell Curls
5 Regular Reps, 5 Hammer Curls, 5 Hang Twist, 5 Regular Reps with Twist, 5 Hammer Reps with Twist: 20lbs

#SquatLife 

Box Squat: (4) 10 x 135lbs
Nutrition

11am – 6 eggs, ¼ butter

5pm – 10 ground Turkey, 1 cup veggies, nuts

8pm Carb Spike – Phormula-1

Supplements

Multi-Vitamin

Pre

MegaWatt V2 PreWorkout

AlphaSurge DRV

Post

BCAA

Check out the stack I’m currently on.

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